What the hell is stress? Hint, it might not be what you think……..and what you can do now to help!

“Reduce your stress”

We hear it from our doctors, our yoga teacher, our partners, our friends, nutritionists, or healer of any type and most of us know it at a cellular level.  We know we would benefit if we did but still we are all stressed out today and most of us are exhausted because of it.  Understanding  the various forms of stress is key to getting a handle on it and giving our body the break it is desperately seeking. 

You will most likely  be surprised to learn how many places stress is coming from today.  Jump right to the list at the bottom if you can’t wait.  Otherwise, a bit on stress itself. 

Stress is the body’s way of responding to any demand and then bringing our body back into balance. These demands can be physical, emotional, or mental and come from the inside our outside world. The stress response involves a chemical cascade of events that prepares the body to ‘fight or flight’, activating our sympathetic nervous system.  Our pupils dilate, blood is pumped from the digestive and reproductive system to our muscles and heart, our blood sugar spikes so we can have fuel, our heart rate increases, and blood pressure increases. If functioning properly we return to rest and digest when the stress is gone so all other vital body systems can function again, and our parasympathetic nervous system takes over, ahhhh.  We need to be in ‘rest and digest’ to procreate, grow hair, maintain hormone balance, digest our food, think intellectually, have that oh so yummy feeling of calm, and much more. We need to be in ‘fight or flight’ to fight off the tiger, survive a famine, or a similar acute stressors that we evolved to face for thousands of years. It turns on, then it turns off. We are back in balance, in theory, but alas….

Today stress comes from all of the following and they each have the same ‘Stressful’ effect on our body. Our ability to adapt to stress has kept us brilliantly resilient and able to handle all sorts of demands over thousands of years.  We are well adapted at handling acute stress and some stress actually makes us stronger. The problem today is we are not successfully turning off this stress response due to the amount and steady influx of triggers, which is leading to long term damage, depletion, and Chronic Disease.   Most of these go round robin also, creating more stress, which creates more of the problem, more depletion, and the cycle continues. 

Excessive cortisol (our stress hormone produced in the adrenals in response to all forms of stress) from nonstop stress can increase visceral fat, break down muscles, increase inflammation, increase cravings, decrease immune function, deplete adrenals, disrupt hormone balance, breakdown bone, decrease memory or intelligence, increase depression, slow down metabolism, and more.**

Sources of Stress-

Emotional Stress- This is the stress we are most familiar with:  Money, partners, kids, work, bills, trauma, early childhood trauma, etc. No two people respond to emotional stress in the same way.  Something that brings me joy may be your nightmare and vise versa. Many people have a hard time turning emotional stress off these days with our busy fast paced lives.

  • What to do to help? Try meditation, deep relaxation, adaptogen herbs, daily breathing exercise, restorative yoga, tai chi, leaving toxic relationships, laughing, dancing, or guided imagery. 

Toxic or Environmental Stress There are thousands of new chemicals in our world today that we are exposed to daily and our bodies have not had the time to adapt to the quantity or quality we are exposed to. The build up of toxins and increased nutrient burden on our body to detox them can create a chronic stress response, putting us in chronic ‘fight or flight’. Toxic stress comes through our air, water, food, skin products, cleaning products, furniture, laundry detergent, lawn care products, paint, plastics, and more.

  • What to do to help?   Reduce your exposure to toxins by eating organic, washing produce, getting a water filter, throwing out all plastic food/drink containers, using organic skin care products, eating pastured raised grass fed antibiotic free meats, swapping out home cleaning products with vinegar and water, etc. 

Nutrient Deficiencies The foods we are consuming today have far less nutrients than the foods our ancestors ate. We are generally overfed and undernourished. This is due to several reasons including consuming popular and highly processed nutrient deficient foods, less nutrient soils producing less nutritious produce, problems digesting and absorbing foods properly and the need for more nutrients today to handle the extra stress and toxins we are processing. Being deficient in one nutrient alone, such as iron or magnesium,  is stress.

  • What to do to help? Grow your own vegetables, eat organic, eat foods in their whole form, reduce/eliminate processed packaged convenience foods, eat the rainbow (colorful fruits and veg), include nuts/seeds, add booster foods, restore digestive function so you digest and absorb the foods you are eating, etc.

Silent, undetected, or chronic Infections and Parasites– Infections both acute and chronic are stressful on our body and cause a chronic low grade immune response. Viruses can hide out in the body without symptoms and re-emerge in times of weakened immunity. Two viruses that do this are Epstein-Barr virus and cytomegalovirus. Yeast imbalances also do this. When the immune system is activated by these and other silent or recurrent invaders or imbalances it uses energy and precursors needed for other functions and is in a constant state of inflammation which causes a stress response.

  • What to do to help? Be aware of the terrain in your body and what it attracts.  Keep inflammation low, reduce sugary foods, keep the immune system in balance, maintain healthy microbes, and if needed use antimicrobials, antivirals, and antiparasitics to rid the body of pests.

Blood Sugar Imbalances– Every time your blood sugar drops too low the stress response is activated to get fuel for your body.  Cortisol rises and the stress cascade begins. When we consume too much sugar with not enough fiber and protein we get dysregulations and the ups and downs in blood sugar are bigger than we are meant to handle which is perceived again as stress.  Even trendy intermittent fasting can be too stressful for someone with blood sugar swings.  Insomnia can be due to blood sugar fluctuations alone!  Jump over here to learn more about your blood sugar

  • What to do to help? Check your blood glucose levels at home, make sure to eat fat/fiber/protein at every meal and snack, reduce sugary foods, eat regularly throughout the day to maintain steady glucose/insulin, eat healthy fats (coconut, olive oil, avocado, nuts/seeds, olives) and fiberous fruits and veggies. 

Lack of Sleep- Sleep is when we repair and rejuvenate, when we rest and digest.  When we are deprived of sleep it spikes our blood sugar and increases night cortisol (stress) leading to a cascade of downstream hormone dysfunction.  More stress, less sleep, more stress, less sleep, and the cycle continues no matter what came first. Lack of sleep is stressful on the body.

  • What to do to help?  Go to bed and wake at the same time every day, make sure your room is dark and cool, skip daytime caffeine, try amino acids, find a night time ritual, get blood sugar under control, ‘catch the night time low cortisol wave’, try herbs such as passionflower or kava. 

Food triggers- Eating foods that our body cannot digest properly causes inflammation and a stress response.  70% of our immune system is in our gut and is activated when we ingest hard to ingest foods for you specifically, which causes inflammation. Often these are foods people eat regularly and crave. Common food triggers people eat and don’t realize are triggers are gluten, dairy, soy, nuts, nightshades, and yeast.   If hydrochloric acid is too low in the stomach and proteins bypass an important step of digestion in the stomach it can act as a food inflammatory food trigger as well.  Same goes for a shortage of digestive enzymes leaving undigested food in the small intestine.  

  • What to do to help?  Avoid all food triggers, chew thoroughly, slow down when you eat, eat whole foods, drink apple cider vinegar before meals, take digestive enzymes, do an IgG food sensitivity test, avoid processed foods, etc. 

Bacterial dysbiosis  The lining of the gut is composed of millions of diverse organisms that when balanced helps us digest food, detox our environment, maintain the integrity of our gut lining barrier (aka prevent leaky gut), balance our neurotransmitters, keep our hormones balanced, synthesize vitamins, keep our immune system from overactivating, and more.  Various things in our environment can throw this balance off such as antibiotic use, eating a low fiber or high sugar diet, stress itself, certain medications, lack of nutrients, lack of friendly microbe exposure, being born via cesarean, or not being breastfed.

  • What to do to help? Avoid unnecessary antibiotics and medications, limit alcohol, eat fermented foods, reduce sugary foods, eat plenty of fruits and vegetables, play in the dirt, breastfeed, supplement with probiotics, etc. 

Physical Stress or Trauma Overexercise, accidents or trauma, excessive hot or cold, childbirth, surgeries, diagnosed diseases or system dysfunctions, overeating, sunburn, etc all cause our sympathetic nervous system to kick in and the stress cascade to begin or continue.

  • What to do to help? Protect your body from physical injury, do not overeat, rest and recuperate after trauma, find moderation and joy. 

Stress directly affects our brain, our hormones, our thyroid, our sleep, our metabolism, our immune system, our mood, our energy, and more.  All the stress we are exposed to accumulates to form our total stress load. Which specific stressor that overflows our ‘bucket’ might not have had a huge affect normally but it may be just enough to tip the scale, overflow the bucket, and get our attention.  How much stress we can tolerate, aka how resilient we are, varies from person to person depending on our genetics, history, nutrient intake, mindset, and more. Knowing what is adding to your total stress load is key in helping to reduce it, process it, or eliminate it so you can function better.

What stressors are filling your bucket? What are you doing to decrease this stress or increase your resilience?

Decrease any of these stressors here and improve your health!

Emotional Footnote- This is not meant to stress you out.  Instead, this is meant to empower you to take a front seat in your journey towards wellness.  Stay tuned for more on Stress and Adrenals and How You Can Become More Resilient!!!

**Check out this 6 minute video to see how high cortisol (stress hormone) impacts physiology.    You Tube Video- How High Cortisol Impacts Physiology (and fat loss) https://www.youtube.com/watch?v=uLUU0b-VuD0

 

References

Bauman, Ed and Friedlander, Jodi. 2019. Therapeutic Nutrition Textbook Part 1.  

Romm, Dr. Aviva.  The Adrenal Thyroid Revolution. 2017. New York, NY. Harper One.

Cass, Dr. Hyla. 2018. Lecture on Insomnia. Functional Nutrition Lab.

Nakayama, Andrea.  2018. Functional Nutrition Full Body Systems. Endocrine 3

Plus, what you can do right now to help reduce your systemic stress!!!

Kicking the coffee habit….or just reducing it… ok, at least optimizing it;)

We all respond differently to coffee and caffeine.  Some people metabolize it better than others, some of us are addicted to it, some people replace eating food with it, for some of us it is destroying our blood sugar balance for the day causing huge ups and then downs, there are some health benefits, but most of us overuse it.  When you are ready to kick the habit here are some steps to making it a bit easier. I even included ways to work with coffee if you can’t give it up. Remember, we are all unique so what works for one person might not work for you.   Find what works for YOU and what your body needs to function its best.

 

Possible Benefits of cutting the coffee

Again, since we are all genetically unique coffee affects us all differently.  However, taking a break from coffee may help with sleep, digestion, appropriate hormone production, liver detoxification,  blood sugar regulation, as well as a host of symptoms. Heres the thing, when you drink a cup of coffee your body responds by increasing cortisol and epinephrine, our stress hormones.  This starts a cascade of events that cause a spike in blood sugar, which is the king of the endocrine system and affects all of our hormones.  If you find yourself needing more than up cup a day, or getting headaches if you don’t have it, having a hard time sleeping, feeling fatigued, experiencing highs/lows throughout the day,  it might be a good idea to try a break or reduce your dependence. Reducing caffeine gradually will help reduce any withdrawal symptoms, if you have any.

 

First off consider why you drink coffee, spend some time here first.  I think this is the most important part and often overlooked.

Some people drink it for the caffeine, some people enjoy the morning ritual, or the flavor, or some people feel comforted by the warm morning wake up drink, some people love going into the coffee shop for social reasons, or perhaps your cup of joe helps you poop, or ….. fill in the dots for you.  Is there a story around your coffee habit that you are telling yourself every day? From there you can consider your exit strategy with the help of a proper replacement for YOU.

 

Experiment with different replacements. Be playful and open minded!

  1. If caffeine is your reason for drinking coffee you can slowly start cutting back on fully caffeinated coffee by adding in organic decaf or try reducing the number of cups each day.  Either way working gradually usually prevents headaches. From there you can transition to a healthier option or even green tea which has many health benefits if you can tolerate some caffeine.
  2. If it’s the morning ritual of making a cup of coffee you might want to start trying different kinds of  teas. Loose leaf tea is fun as you still get to pour, brew, smell, and enjoy. Most health food stores sell good quality loose leaf tea or it can be ordered online through Mountain Rose Herbs, for example.  Some bitter favorites for replacing coffee are roasted dandelion root, roasted chicory root, reishi mushroom powder, or a pre-made herbal coffee replacements. A couple of examples I like are Ayurvedic Roast organic herbal coffee substitute and Rasa Koffee organic herbal coffee substitute.  Each of these offer many additional health benefits and hit the spot.  
  3. If it is the flavor you love you can either try organic high quality decaf right away, go through the gradual decaf transition (start with a 1/4  decaf and move to full decaf), or try one of the herbal coffee replacements that are still super bitter mentioned above.
  4. If it’s the coffee shop you love, you are in luck.  Most coffee shops today sell many other great options. Most offer peppermint tea or even cinnamon or  rooibos which are naturally sweet, rich, and satisfying. Just steer clear from the “latte” teas (even Matcha).
  5. If you are just looking for a hot drink in the morning there are endless tea options.  Some of my favorite morning tea options are raspberry leaf, nettles, rooibos, and peppermint.   They even have great health benefits but again quality of tea matters. Make sure it is organic to reduce toxins and increase flavor. Even a good quality loose leaf green tea or matcha tea have amazing health benefits if you can tolerate some caffeine. Golden Milk is another fabulous alternative.  You can find my recipe here.  Here you will find my recipe for a rich warming and spicy tea that my family loves, especially in the colder months.

 

If you still want your coffee…….. If you still want your 1 cup of coffee a day, there are a few ways to help make it work better for your body.  

  1. First and foremost make sure you always drink organic coffee.  The pesticides on coffee can be hugely detrimental to your health.  
  2. Another way to keep coffee as an ally  is to make sure you have some fat or protein before having your cup of coffee in the morning.  Never drink coffee on an empty stomach or use it instead of food. This will reduce the cortisol spike from drinking the coffee and the eventual blood sugar dysregulation that follows (highs and crashes).  
  3. Another option is turning your coffee into Bulletproof coffee.  This technique adds healthy fat maximizing the benefits of coffee and again helps with blood sugar regulation.  My favorite recipe is here but there are a ton online now.
  4. And of course, consider what you are putting in your coffee.  Skip or reduce the sugar and choose a milk that works for your body (cashew, coconut, etc).  And no matter what, do not use artificial sweeteners as these can throw many systems and organs off balance as most are toxic.  

Alternative ways to get an energy boost

There are lots of great ways to get a healthy energy boost during the day.  You may feel more energized just by reducing or eliminating caffeine alone, as your hormonal system will come back into balance.  However, adding booster foods can give you additional sustained energy without the highs and lows of caffeine. Booster foods include greens powders, ground flax and chia seeds, nutritional yeast, and more.  See my favorites here.

Starting your day off right!

Try starting each day with a glass of lemon water or apple cider vinegar water first thing.  Adding a calming morning ritual such as deep breathing, meditation, or guided imagery can have deeply restorative and grounding affects.  This does not have to be complicated or long: 10 mindful breaths, 5 minutes meditating, focusing on 3 things you are grateful for, setting an intention for your day,  or simply lighting a candle. Sometimes just taking the time in the morning to slow down may be all we need to feel more awake and ready to face our day!

 

Click here to learn about one of our Seasonal Cleanses or Reblance Groups and nourish yourself from the inside out!

 

Click here to book a free phone call to see if a One on One appointment is the best way to go for you to feel more energized, balanced, and in control of your health!

 

Enjoy your mornings and find what works for YOU!  Janel

Why Your Liver Matters!

This Lucy and Ethel video clip is hilarious and an awesome parallel to our liver at work today.

Check it out and I dare you not to laugh!  

One of my teachers, Andrea Nakayama at the Functional Nutrition Lab, likens this video to our liver and how it is designed to function as an organ of detoxification…. when it can keep up with what is coming in that is.  As things come into the liver it breaks them down, packages them, sends them on their way or stores them until later.  All good.  Until the rate at which things are coming in is too great to keep up and things back up, overflow, and cause all sorts of symptoms including headaches, skin breakouts, brain fog, fatigue, sensitivity to smells, and more. 

We are innately designed to detoxify our environment and metabolic byproducts all day every day. However, today we need to nourish these organs and processes unlike our ancestors had to because
  • 1- The amount of toxins and chemicals coming into our bodies have increased exponentially in the last 75 years
  • 2-The quality of our food and nutrients have decreased. We need specific plant nutrients, or phytochemicals, for our detox organs to function properly and our foods have less of them today plus we are eating significantly less fiber in general which we also need to excrete toxins
  • 3- our lifestyle no longer supports our body’s innate ability to detoxify
    • we get less sleep
    • we have more daily stress keeping us in fight/flight and not rest/digest
    • food is easily available 365 days a year 24 hours a day
    • there are more inflammatory and processed foods
    • we have less exposure to helpful microbes
    • and more

 

We depend on our liver to detox our hormones and help keep them in balance, to store vitamins and release them when needed, to synthesize cholesterol, to help balance our blood sugar, to produce bile (breaks down fats), to filter our blood, to detox all chemicals and medications,  for specific immune functions, and more!  It can even regrow after up to 90% damage! What other organ can do that? None.  We need it to function optimally everyday. 

Many diseases and symptoms are associated with excess toxins in our body.  According to Dr. Mark Hyman these symtpoms include: weight gain, skin problems, joint pain, fatigue, brain fog, pms, sleep problems, headaches, bloating, and many more.  Diseases associated with excess toxicity are autism, parkinson’s, alzheimers, cancer, arthritis, fibromylagia, and many more.

So what can you do to help support your body’s natural ability to detox? Here are 10 ideas you can do starting today! 

1. Get at least 8 hours of sleep a night
2. Eat cruciferous vegetables like broccoli, cauliflower, bok choy, kale, and cabbage
3. Drink between 50-80 ounces of water a day depending on your weight and activity level
4. Eat loads of nutrients and phytochemicals from colorful fruits and vegetables
5. Eat loads of antioxidants especially in blueberries, raspberries, strawberries and purple grapes
6. Consume plenty of fiber every day to ensure the toxins are excreted. Make sure you are pooping at least 1x per day
7. Eat organic produce and wash all produce
8. Reduce exposure to environmental exposure (eliminate non stick pans, plastics, heavy metals, typical cleaning products, toxic chemicals in body care products, heavy metals in fish, drink filtered water, eliminate unnecessary Tylenol use, etc)
9. Stop eating at 7pm so your liver can rest as it is designed to do
10. Skip the bad fats! Good fats are awesome but skip the fried foods which contribute to oxidative damage and liver burden

Join our annual Spring Detox/Cleanse and hit reset with a group

Call for a free phone call to see if One-on-One appointments are the right next step for you in taking back your health

References-
Bauman Colledge. Theurapuetic Nutrition Texbook
Nakayama, Andrea.  Functional Nutrition Lab 2018
Romm, Aviva.  Adreanal Thyroid Revolution
https://drhyman.com/blog/2010/05/19/is-there-toxic-waste-in-your-body-2/

Spring Cleanse- April 2019- FULL

Our Spring Cleanse is FULL.  Join us in the summer, fall, or winter for another cleanse. 

Don’t wait! Join us in April.

Spring is the perfect time to hit reset and give your body some love with a whole foods nourishing cleanse.   Not only give your body the nutrients and time it needs to rejuvenate and function better but learn why too. We will be talking about the physiology of detoxification and cleansing.

Our bodies are constantly working hard for us to digest our food, balance blood sugar, regulate hormones, detox our environment, down regulate inflammation, fight off invaders, manage our stress, and tons more.  Give your body the break it needs so you can feel better.

It’s true, our bodies are designed to detox our environment and metabolic bi-products but with the added stress of living a fast paced, toxin laden, nutrient deficient life with round the clock easy access to food we need to make space to nourish these vital and overworked organs/systems.

Join us for a 7-10 day cleanse.  We will meet 3 times as a group over 2 weeks and communicate lots during the week with each other.  You will be supported with loads of education, recipes, a step by step plan, daily encouragement, optional supplement suggestions, detox support, optional lab work, questions answered, and the accountability of the group.  You can decide which level of cleanse you will complete, making it perfect for ANYONE and EVERYONE.

Sign up with a pal and you both get $10 off!

Don’t wait for a better time!  Make it happen. Join us and not only learn what to do but empower yourself by also learning about why.  Space is limited.

  • First Meeting- Tuesday April 16th 630-8pm
  • Cleanse start- Monday April 22nd
  • Second Meeting- Tuesday April 23rd 630-8pm
  • Cleanse end- Sunday April 28th
  • Third Meeting and CELEBRATION- Tuesday April 30th- 630pm

Cost- $80

Check out this awesome/short (3 minute) TedEd video about the liver, its important job, and how nutrition and lifestyle affects it (aka us).

Email janel@mountainrebalance.com to sign up


Purchase Service



 

One on one Personalized Sessions

Free 15 minute Phone Call to chat with Janel to help you decide where to start for your unique situation.   Email or call to schedule a time janel@mountainrebalance.com

Let’s start by chatting for 15 minutes so you can ask questions about my practice and I can help you determine what next step is right for you.  There are a few options

  1. Anti-inflammatory and Replenish Program- Set the stage for health to take root. 4 weeks
  2. Assessment and Review Sessions- Dig deep into your personal history/health.
  3. Hourly Consult- Not ready to commit yet but interested how food/lifestyle impact health.
  4. Kids clean up program- Maximize body and brain health

1. Anti-Inflammatory and Replenish Program                                                                    A powerful way to set the stage for health to take root.  Remove the most inflammatory foods and nourish your body with specific foods/nutrients.  Be supported, held accountable while preventing overwhelm from all the excessive information out there. This may be enough to see the results you are hoping for or the first step before digging deeper.  4 week program  

2.  Assessment and review Sessions
After you have cleaned things up or if you are feeling ready to jump right in to personalized care this is the step for you.  You fill out an extensive intake and we meet for 1.5 hours so I can learn all about you, hear your concerns and goals, and gather tons of information.  I review any lab work, recommend functional labs, suggest relevant home testing, and do lots of behind the scenes detective work. Next we have a 1 hour follow up where we go into a plan to address your specific needs. You get a personal Health and Wellness Binder to keep all your health and medical paperwork organized.  After the assessment sessions we can decide together what is needed next.

Follow up and Commitment Packages   

  • Accountability- 6 45 minute appointment over 3 months time so we can continue to assess, test, review, personalize, and where I can support you making sustainable diet and lifestyle changes.  You have access to emailing and calling me for basic questions. There is heaps of education, tracking, and personal adjustments.  We typically meet every other week and connect over email or phone between.  We may go deeper into specialized diets or targeted gut healing. 
  • Gold Standard Accountability- 12 45 minute appointments over 6 months time so you can feel fully supported on this time of healing and change.  The truth is it takes time to heal and to make lifelong sustainable change.  I have seen 6 months work seamlessly for people with enough support and education so they understand why change is needed and then change their habits.  You have email support and access to call me. Can also be used as punch card over 12 months. 

Half hour Individual Follow up Sessions
Periodically get together to reassess, track, and support

1 hr Holistic and Functional Nutrition Consult 
Discounted for current clients
We can talk about ideas to help you reach your goals, discuss some of the physiology behind why things might be happening as they are, or reassess where you are.  

Working with Kids
I love working with kids and tailoring things to them.  Kids can also start with Assessment package if needed and ready or jump into the 4 Week Kids and Family Clean up Plan.

Home Visits 

I love having a home visit where we can go over your kitchen set up and organizing together so eating and cooking healthy feels good. 

Parties!

Oh this is a fun one.  I can join you at your next get together with friends to answer questions about how we function and what impacts that or discuss a specific topic.  Understanding health in the way of how we are functioning is a huge empowering shift.  Learn about how certain systems work, what impacts them, and how to optimize them.  Get your girl friends together and let’s connect.   2 hours at your get together that your friends will not forget- $150

Group Wellness and Classes

Group Wellness and Classes

Holistic Healthcare you can’t afford to miss, but can afford!

3/4 Week Group Programs-

$200- 
These are awesome! Most groups involve 4 weeks of meeting and 3 weeks of focused diet/lifestyle work. They include 4 one hour gatherings for education, questions, and motivation, it also includes email support, a binder with all your information, recipes, meal plans, appropriate supplement suggestions, optional access to professional quality supplements at discounted rate, facebook group access to connect with others doing the program,  and better health, balance, and insight after. Optional hormone testing or other labs available 

  • Women’s Hormone ReBalance-   Winter 2020! 
  • Family Clean up – Spring 2020!
  • Prenatal/Postpartum Nutrition, Recovery, and Hormones
  • Blood Sugar ReBalance- Ditch the Sugar!- 
  • Heal your gut (and affect every organ and system in your body)- 
  • Autoimmune Reset- 
  • Teen Girls Empowerment through Education- Learn about your body and how what you eat and the environment affect it
  • Adrenal Fatigue Roboot! Energy, please!- 

1 Week Whole Foods Seasonal Cleanses and Education 

$90
(bring a friend and you both get $10 off)
These week long dynamite cleanses include 3 one hour group meetings (online or in person in Truckee), loads of valuable education, recipes, detailed food plan, detox and cleanse tips, email support,  facebook group access, optional access to professional supplements at discounted rate, and an awesome feeling after you complete it! Everyone can benefit and you get to choose your comfort level- expert or beginner or anywhere between. 

  • Spring Cleanse and Liver Love- April
  • Summer- July
  • Fall- October 
  • Winter Cleanse- January 

Healing Foods Workshops

Learn how to make your own Sprouts, Bone Broth, Fermented Vegetables, Nut Milks, Juices, and more

Herbal Remedies Workshops

Learn how to infuse oils with medicinal herbs and use as healing salves, lotions, and balms.  Learn how to make your own herbal remedies and medicines. 

Group Classes on Health on Wellness

Come together and learn about different body systems, how they work,  how they affect us, and how our lifestyle and diets interplay with them.   Join our classes or Host your own wellness party!!

  • Hormone Health
  • Immune Health
  • Blood Sugar
  • Digestive Health
  • Hypothryroid
  • Fertility, Pregnancy, Postpartum
  • Perimenopause and women’s hormone health as we age
  • Estrogen Dominance
  • Depression, Diet, and Lifestyle
  • Fatigue
  • Brain Health
  • Childrens Health and Wellness Boost

Ways to Balance Female Hormones with Food

Out of balance female hormones can be crazy annoying and even debilitating.
Headaches, pms, infertility, moodiness, brain fog, fatigue, skipped or long periods, hot flashes. Yuck!
Who has time for that? No woman I know.
 
Getting your hormones back into balance can be straight forward for some and tricky for others, depending what is throwing them off balance. It is important to look “upstream” of the symptoms and consider other causes for hormone problems other than dysfunctioning ovaries or age. Our hormones depend on a delicate balance and communicate with each other constantly. If there are one or two misbehaving upstream the rest fall out of whack and cause frustrating symptoms. These upstream culprits include-
 
  • Blood sugar imbalance- Spikes in the hormone insulin and the stress that puts on the body can throw off sex hormones. Try getting enough fat/protein/fiber in each meal and snack to help regulate blood sugar. Healthy fats (the backbone for sex hormones) include nuts, seeds, avocados, eggs, and olive oil. Clean proteins include grass fed pasture raised meats. Fiber is best found in organic vegetables and fruit.
  • Dysfunctioning detoxification by the liver resulting in an accumulation or dominance of estrogen – Try eating more cruciferous vegetables to help the liver get the specific nutrients it needs to detox efficiently and then for your body to get rid of what is not needed effectively. Cruciferous vegetables include broccoli, brussel sprouts, kale, and cauliflower.  Doing a seasonal cleanse to give the Liver time to rest and rejuvenate is extremely beneficial as well. 
  • Overall inflammation in your body. The adrenals kick into overdrive producing round the clock cortisol hormone when there is chronic inflammation in the body which directly affects progesterone levels, your cool and calm hormone. Reduce inflammation by removing any triggers and adding anti inflammatory agents such as turmeric and ginger. Look here for commonly missed causes of chronic stress.
 
It can take time to get things back into balance and can vary depending who you are and what your unique situation is. However, by including these important foods in your diet everyday you just may shift the terrain and get the relief you need from the pesky symptoms of hormone imbalance.
 
Mountain Rebalance is offering a 4 week Hormone Balancing Series coming soon! Join us if you want to feel your best, get the motivation to make sustainable changes, and connect with other kick butt women.
References
Nakayama, Andrea.  Functional Nutrition Alliance.  Full Body Systems 2018
Brighten, Jolene. Beyond the Pill. Harper Collins. New York, NY. 2019

Best ways to take care of your heart and perform better in the bedroom to boot!

Cardiovascular disease is the #1 killer in America.   Here are the best ways for everyone and anyone to take care of their heart starting today and to reduce their risk of heart attack and stroke.  Plus, the best meal for a good time in the bedroom! 

According to Cardiologist, Professor, and Fellow at the American Heart Association Dr. Masely, the best things a person can do to reduce arterial plaque and protect their heart is through diet and lifestyle.  Here are is top things to add or change-

  • Add healthy fats-  omega 3s, avocado, olive oil, nuts, seeds, dark chocolate
  • Increase fitness level- not necessarily the amount of time or duration but intensity is more important
  • Add fiber to every meal in the form of colorful fruit and vegetables, beans and nuts
  • Get control of your blood sugar
  • Specific nutrients to make sure you are getting enough of and good sources-
    • Magnesium- kelp, almonds, cashews, molasses, brewers yeast, buckwheat, Brazil nuts, dulse, millet 
    • Potassium- avocado, asparagus, lima beans, potato, tomato, peach, chicken, flounder, salmon, banana
    • Vitamin D3- cod liver oil, sardines, salmon, mackerel, tuna, egg, beef liver, supplement needed for most people
    • Vitamin K- leafy greens, green tea, cabbage, asparagus, oats, green beans
  • You want more big fluffy cholesterol and less small cholesterol (yes, size matters!)
  • Healthy beverages- filtered water, green tea, smoothies
  • Add flavor to your foods with lots of spices and herbs

 

If you are looking to jiggy with it tonight in the bedroom witn your sweetheart here is what Dr. Masely recommends to ensure the most enjoyment and best performance-

Circulation and how food directly impacts that is key.  Eat a meal of steak and heavy mashed potatoes and see your circulation and performance go down immediately.  Instead, choose those heart healthy fats discussed above, clean protein meaning grass fed pasture raised, a good amount of fiber, not too much sugar to curb inflammation, and to stay hydrated but not too much alcohol. Foods with a lot of zinc and arginine help boost dilation and circulation.  Foods such as oysters, shrimp, lobster, game meat, and dark chocolate are perfect. Yum!

Dr. Masely says FOOD is still the number one thing he recommends for heart health at his cardio clinic!  Take care of your heart today and everyday!

 

Heart Healthy Chocolate Truffles – 

Ingredients
  • 6 tablespoons sunflower seed butter or nut/seed butter of choice
  • 4 tablespoons raw cacao
  • 2 tablespoons Coconut oil
  • 1 tablespoon ground flax seed, chia or hemp seeds
  • 3 tablespoons hemp or pea protein powder
  • 1 tablespoon Honey
  • 1 pinch Sea Salt
  • 1 cup Water as needed
  • 1 cup shredded coconut
  1. Combine all the ingredients in a large bowl. Stir and slowly add water until you get the desired consistency of your protein ball (only add water if needed).
  2. Mold the dough into little balls. Roll them in shredded coconut (or raw cacao) to coat and place them on a plate, cookie sheet or wax paper.
  3. Place in fridge for 30 minutes or freezer for 15 minutes to form. Store in refrigerator.

Eat with a loved one or all by your awesome self!

Happy Valentines day! ❤️, Doc Janel

 

A valentines day love letter to my Gastrointestinal Tract and a recipe for a hot and steamy soup…………….

❤️Dearest Gastrointestinal Tract ❤️

You are amazing.

You are the interface and boundary between the outside world and everything that goes on in my inside world. You are so much to me including my primary barrier of defense, a food digester, a food and nutrient absorber, a waste excreter, a home to healthy bacteria that I depend on, a home to most of my immune system, a major player in hormone and neurotransmitter health, and you even communicate with my brain regularly. I am grateful for all you do and how you function.

You do so much for me and I know it is based on how I treat you.

I will continue to work with you from top to bottom. I will take my time eating, making sure to think about my food, smell it, chew it and be grateful for it therefore stimulating the important cephalic stage of digestion. I will not take drugs to decrease my stomach acid as I understand that I need a very acidic stomach. Instead I will sip lemon and/or apple cider vinegar water every day.  I won’t put too much in my stomach at once making sure you can properly sort, churn, and break down my food. I will drink plenty of water to keep things moving and support my mucosal lining. I won’t pop unnecessary Ibuprofen that can make my small intestine excessively permeable and in result activate my immune system.  I will eat probiotics to help maintain the proper balance in my large intestine. I will consume plenty of live, raw and sprouted food to provide ample digestive enzymes to help break down my food properly. I will consume plenty of soluble fiber so toxins can hitch a ride out of my body and plenty of insoluble fiber to keep my transit time appropriate. I will cut out processed foods which depletes my body of vital nutrients as well as stresses my liver in its effort to detox.

I understand that in addressing any health condition I need to start with tending to my gut.

If you keep doing your important job protecting me and keeping me strong I promise I will do these things to keep you strong and protected. We are an amazing team that will grow old together and stay resilient if we take care of each other.

Thank you for your work and efforts. I am grateful for all you do.

Below is a recipe I thought you might enjoy to help warm up and nourish you on these cool winter nights.

With love,  Yours Truly

 

Healing Bone Broth Chicken “Noodle” Soup-
From MindBodyGreen www.mindbodygreen.com

Benefits: Bone broth, the gut super healer, contains many building blocks for your enterocytes, your gut-lining cells. The natural blend of gelatin, glucosamine, glycine, and minerals found in bone broth can help calm leaky gut syndrome, diarrhea, constipation, and food intolerances.

Ingredients for the bone broth
Whole organic chicken
6 cloves garlic
1 onion
1 inch of ginger root

Ingredients for the soup
4 to 6 cups organic chicken broth
2 tablespoons coconut oil
1 to 2 cups chopped onions
1 to 2 cups chopped carrots
3 to 4 small to medium zucchinis
2 cups shredded organic chicken
2 to 3 garlic cloves, crushed or minced
Himalayan sea salt to taste

Preparation
Bone broth:
1. Rinse the chicken, and place it in the pot.
2. Fill your pot three-quarters full with water, and add the herbs and vegetables.
4. Cook on medium-high until bubbling, then reduce heat to low and allow to simmer covered, at least 8 hours, up to 48 hours, to taste.
5. Allow to cool, then pour stock through a strainer and transfer to Mason jars to store in the fridge.
Soup:
1. Sauté the onions and carrots in coconut oil until onions are soft.
2. Add bone broth and bring to a boil.
3. Make the zucchini into noodles. Slice the zucchini into your desired size of strips, either thick or nice and thin (more like actual noodles) with a julienne slicer.
4. Once the carrots are tender, add the zucchini and simmer (covered or uncovered) until tender. The time will vary depending on the size of your zucchini “noodles.”
5. Add the chopped chicken and garlic, bring back to a boil, and then turn heat off. Cover and let sit for 5 to 10 minutes.

 

Proudly powered by WordPress | Theme: Baskerville 2 by Anders Noren.

Up ↑